Benchmark WoD for October 1st, 2018

Group: Set up stations as necessary. Back Squats start at 15 minutes past the start of class.

Strength: “CrossFit Total”

15’ To Find 1RM Back Squat
10’ To Find 1RM Strict Shoulder Press
15’ To Find 1RM Deadlift

Score = Total of All 3 Lifts

MOB: Roll Posterior Chain / Quads / Lax Shoulders

Coach’s Tip: Don’t spend great amounts of time at lower weighted lifts with lots of extra reps. Do some reps and then add more weight. When you get to 70% of your current 1RM, starting doing single reps. Try to get to your previous 1RM with 2 minutes to spare in the session.

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